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CrossFit BattleCry – Kettlebell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility
hip opener 2 minutes each side

hip bridge 10 second hold x3

Metcon (No Measure)

200 singles

Metcon (No Measure)

Movement review

Kettlebell Thruster 3 sets of 2 ea. arm

Cleans 3 sets of 3

Swings 3 sets of 5

Rodney (AMRAP – Rounds and Reps)

18 minute AMRAP

8 Kettlebell Thrusters

12 Kettlebell Cleans

12 Russian swings

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